Adarq.org

looks like ur enjoyin ur hoops again...

38 inches at 6'8... that would be jawdropping to see in person, for me..

ya i am, are you referring the guy that tried to dunk on me? if so, you misread, he was 6'2

38 at 6'8 is damn nuts though for sure, nearing lebron status.

Thanks again for the insight! I have been thinking about a time efficient way to organize the power/peaking block and incorporate STIM while maintaining strength. I also wanted to include regular tests of VJ and max strength for good evaluation. If things go as planned, max strength should stay about the same while vertical jump goes up. If vertical jump stagnates for X test sessions in a row, the power block is over. If max strength goes up, so will the loads for the power exercises.

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day
1   MSEM + power training
2   rest
3   rest
4   VJ test + power training
5   rest
6   power training
7   rest
8   strength training
9   rest
10  rest
So a whole cycle will take 10 days with 3 power training sessions and one max strength training session with a more conventional approach (either 3x5 or something along those lines).

Does that look reasonable so far?

yes that looks good for sure.

no prob dude, was planning on starting next week anyway.

hip today was alright.. but if u look at rip's link,

http://www.eorthopod.com/sites/default/files/images/hip_trochburs_intro01.jpg

its the white spot beside the red zone that rip mentioned..

damn, can't have that become chronic or get any worse, i had that for a few months and it sucked hardcore, stopped squatting "deep" as a result, my vert thanked me and so did my hip.

Ok well, you've been in strength phase for a while now, so we should try and peak and feel really fresh.

I came up with some stuff but, I need to know if you can jump for PR's on saturday, say, before you game, or if after your game you feel fresh and can jump for PR's after? if you can the structure will be alot nicer, because that would be the best day to go for PR's...

???

One of the workouts would be this, but day 2 & 3 depend on what can be done on saturday:

Day 1: STIM
- BIG WARMUP
- SVJ's: 3x3 after warmup svj's
- 1-step lead in RVJ's: 2x2 (after warmup rvj's)
- stiff leg ankle hops: 2x3
- 1-step lead in RVJ's: 2-3x3

- Depth jumps: 2x5 from ~18-24"
- REA squat: 3x3

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM

- CORE




so just need some feedback on the saturday thing.. how do you normally feel after saturday too, for example, sunday? you feel fresh? i wouldnt imagine you'd be too run down?

peace man sorry for delay, just need some more info.

according to that pic with the ruler, it looks like you were getting mid 30's probably or even higher unless i'm looking at it wrnog.  You supposed to look at the lowest point of the feet or highest?

Quote from: adarqui on May 19, 2010, 05:11:41 pm

5/19/2010

bw 158, got 10 hours sleep from 12:30am to 10:30am, felt good

basketball court stuff:
- dribbling/jumping/lots of jumpers
- got up nice on a few dunk attempts, rim was like 9'11 bent down about 1", i made one on it

workout stuff:
- incline pushups
- jump rope intervals (4 x 2 min)
- single leg rfi , 30 each side, lat and lin
- double leg tuck jumps: 30 (TRAPS CRAMPED SO HARD DURING THESE)


tonight will be pullups and stuff.


based on heels this is probably ~32", based on hand it'd be higher but rim is bent down 1 inch or so.. this was my highest jump of the day, everything else was 1-2" lower:





here's an old image i used to use to look at how high my feet were, based on comparison pics:








peace

well, those measurements would be, if my legs were locked out in the air + flat footed, so no not really counting the lowest part of foot because that's with my ankle plantar flexed.. somewhere up near the start of the bottom of the heel..

to me it looks around 32 based on the pic compared to my leg measurement, though I did feel like I was really getting up good..

peace man

Quote from: adarqui on May 20, 2010, 04:33:06 am

Quote from: Flander on May 20, 2010, 02:52:15 am

Looking good man. I remember those measuring pics you made. But damn you are skinny. Envy the beard.

that beard looks so lame in that pic hah..





can't f'n sleep....... went to bed yesterday at 12:30am, and it's 430 am right now, tried to sleep tonight at 2am.







some jumpshots:

http://www.youtube.com/watch?v=Z48cp3flhWo

<a href="http://www.youtube.com/watch?v=Z48cp3flhWo" target="_blank">http://www.youtube.com/watch?v=Z48cp3flhWo</a>

boop!

they're not even 3 pointers...  lame!

3 pointers are for gays like you and your ugly jumpshot.

when doing tuck jumps what do you focus on?: minimal gct or maximal jump every time?

a combination of both, i want to get off the ground very fast but i still focus on max height (with that GCT), for example, i don't just get off the ground so fast that it's like a low bounce, i do try and put power into it.

pc!

@adarqui: You DID lose yourself in that post and this is a great thing! Thanks a lot for taking the time to answer my questions in so much detail, this was not confusing at all. You should make this post sticky btw. because of its sheer epicness, hehe. 

hah glad you followed it good, i didn't re-read it so i was worried it may be all over the place.. ya eventually i'll put links to stuff in topic hall of fame too, so we have a nice index of discussion.

One follow up question: You said, that you would consider MSEM "power". Elsewhere you said it can be used to maintain or sometimes even increase max strength. Do you think there would be more effective methods of strength maintenance? The JackM Split for example uses 3x3 squats at the end of a power session to maintain strength. Can MSEM once a week replace that? Or should they both be used in combination? If so, how heavy would you go during 3x3?

ya, MSEM can be used to increase/maintain max strength & increase explosive strength, as opposed to say a draining 1x5 @ 2x/week which may increase max strength but diminish explosive strength (temporarily).

well, 3x3 is fine too, but that would fall more into a strength session to me than a power session. so, going back to the ratio stuff:

peaking block : strength:power = 1:3

you could use the 3x3 as your strength day to help maintain/build strength during the peaking block. You could then use MSEM on any or all of those power sessions. If you do that, no doubt strength would be maintained, and you'd definitely have enough stimulus to keep improving it during the peaking block without negatively effecting explosive strength, as the volume is so low and the priority of heavy lifting becomes single reptitions instead of sequential repetitions.

However, if you wanted to try and maintain strength with as little volume as possible, for example, no 3x3 etc, then yes MSEM can help maintain that strength using 1 session per week, but only after a pretty intense strength block, as you can ride your gains for quite some time. Eventually, just doing MSEM style lifting over and over for too long will lead to stagnation, but that is with any protocol, that's why I say for the most part keep everything in ratios.

I like 3x3, but when peaking explosive strength, I like focusing on singles more than sequential reps, hence MSEM, but that 3x3/1x5/3x5/etc work is still beneficial every 1.5-2 weeks.

peace man!